Eating healthy after a long day of work is so important, yet most people don’t do it. They’ll grab whatever’s on hand because it’s quick and easy, so it’s important to have healthy options made ahead of time.
I like this dish because if you break up the steps, it’s pretty simple. It’s also packed with vitamins and minerals. Brown rice is rich in fiber, potassium and calcium. Sweet potatoes are rich in Vitamin A (beta-carotene) and Vitamin C. Spinach is rich in protein, fiber, potassium, Vitamin A and Vitamin C. Sometimes I won’t include the egg on top, but it’s good to add protein if your body is craving it.
Long grain brown rice takes almost an hour to cook (but it has more nutrients than quick-cook rice so it’s worth it), and so do sweet potatoes. Doubling or tripling this recipe still cooks in the same amount of time, so I’ll make big portions of the rice and sweet potatoes on Sunday night and put them in the fridge.
Soft boiled eggs will last overnight, so you can make them one day ahead. The spinach is the only part you shouldn’t make ahead because it’s just so much better freshly cooked. Spinach only takes 1-2 minutes to sauté, so by the time the rice and sweet potatoes have heated in the microwave, you’re adding the sautéed spinach and sprinkling sesame seeds on top.
Sweet Potatoes and Spinach Rice Bowl
Makes 1 serving
Total time: 60 minutes
In my Basket:
1 small Sweet Potato (from Freitas Farms, Middleborough MA)
2 cups fresh Spinach (from Natick Community Organic Farm, Natick MA)
1 large Egg (from Chestnut Farms, Hardwick MA)
From the Pantry:
1/2 cup Long Grain Brown Rice
2 tbsp Olive oil
Salt and Pepper to taste
- Preheat oven to 450°.
- Combine rice with 1 cup of water in a small saucepan, add a dash of salt. Bring to a boil. Reduce heat, cover with a lid and simmer for 45 minutes. Remove from heat and let stand (keep covered) for 5 minutes or until water is absorbed.
- Wash sweet potato and cut into 1/2 in thick slices. Place in single layer on baking sheet. Drizzle with olive oil, salt and pepper to taste. Roast 35-45 minutes or until tender when pierced with a fork.
- While sweet potatoes cook, bring pot of water to a boil. Add egg and cook for exactly 7 minutes. Rinse under cold water to stop the cooking for 30-60 seconds. Carefully peel away the shell.
- Wash spinach. Heat olive oil in a large skillet over medium heat. Sauté spinach for 1-2 minutes or until just wilted.
- Scoop rice onto a plate or bowl. Add spinach, sweet potatoes and egg. Sprinkle sesame seeds on top and drizzle with soy sauce. Enjoy!
Alice Kathryn Richardson is a new media photojournalist and creator of The Clean Food Club. She previously spent two years working on Deserts in the District, a series of short-form documentaries exploring food access and hunger in Washington, DC. Follow her on Twitter @AKR_Pictures.